Simple Menu for a Busy Family
Written by Esther Kamoche Robinson
Breakfast: Cereal, Toast, Pancakes, Oatmeal w/or without toppings and a protein like milk or breakfast meat like eggs and etc.*
Snack: Yogurt with granola or fresh fruit seasonal toppings like apples, bananas, oranges, grapes, strawberries, and pears. Sprinkle with addends like chocolate chips, seasonal dried fruit, and drizzle with honey or leave plain. Option: can make a delightful smoothie with bananas, milk or milk substitute, frozen fruit, and/or ice. Best is plain yogurt but we all need diversity.
Lunch: Cut up seasonal fruit, cheese, and/or additional protein. These items can be used in a whole wheat wrap, sandwich, or include crackers as a side item.
Snack: Fresh cut veggies or fruit like apples, clementines, celery, carrots, green peppers served with side of nut butter, peanut butter, hummus, or 1oz cheese. At times have substitute the veggies for a carb like a slice of bread or swap for 1 oz of chips with the sides above or with drizzled olive oil/butter with balsamic vinegar.
Dinner: Keep cut up cooked meat, cheese, chopped cooked or uncooked veggies, cooked carb like rice or pasta on hand to make quick meals or casseroles. (Serve with milk or protein drink.)
Two nights a week I may use a rice, meat, and veggie based meal.
Two nights a week I may use a pasta, meat, tomato, and cheese based meal.
One vegetarian or meatless meal. For my kids I may do butter noodles with veggies which my preschooler and toddler loves and so do I. I usually skip the cheese and just season with morton's nature seasoning. Then I swap another meal for my pasta days too much of a good thing is still too much. I keep pasta to two nights. I can also use ingredients on hand to make a simple soup and I love making them meatless.
Two nights a week a chicken or taco salad with chopped up veggies, cheese, and additional toppings like sour cream, salsa, and whatever else your family can't live without. But keep to a minimum based on your budget, preference, and need. Sometimes variety is key to making the magic flavorful and interesting. But at the same time some people like routine in their meals because they have less dietary digestive issues due to allergies, intolerances, and inflammation.
Optional: Substitute one meal with a take out meal of your choice.
Can take leftovers in a bento like container for work. I use lovely take out containers with the clear lids. Please google/Youtube it to get some additional ideas on bento meal ideas.
*Notes:
Due to my dietary limitations and allergies I am 100% gluten free, 100% soy free, and 95% corn free and have to stay clear of some tree nuts. I usually stick to fruits, vegetables, rice pastas, and meat seasoned with basics of salt, pepper, onion powder, and garlic powder. Please substitute as needed for your family.
Ask a doctor for permission before use of this meal plan and get regular screenings and check ups.
Use vitamins and mineral supplements like a daily multi-vitamins for kids and adults. Make sure to include enough calcium, vitamin B and D in your diet.
Get plenty of rest, exercise, and sunlight daily. Limit your process sugars.
Can substitute with gluten free products but keep to a minimum they can have lots of additives and sugars.
Make sure to eat enough carbs, fats, and proteins.
Strive for a 80/20 percent healthy living and eating plan.
Eat from the pantry and fridge during the week before running back to the store. Try to do one weekly run. And use what you have to build your weekly menu. This is kind to your waste line and your budget.
Have kids help you meal prep then they are most likely more willing to eat it and they learn about eating and living healthy. Also to avoid creating picky eaters don't offer them meal options or choices make one meal for the entire family unless they have dietary restrictions. And avoid between meal snacking and water is best and serve milk based product about 3x maximum a day for kids. Make juice or dessert for celebrations. Limit desserts to about 1-2 per week. I try to do Sundays and a midweek. We love our fruit popsicles during the hot months and they are best enjoyed outside.
Lastly, I may rotate these meals during the day if my or my children's schedule changes.
This plan makes weekly grocery shopping a breeze. I will upload later this month.
If you found this menu helpful please share this website or post and if you would like to make a donation please email me at funforchrist@gmail.com. If you are already on my friends and family list you already know how...lol. The funds will be used to promote literacy and healthy living for all.
From the desk of Esther Kamoche Robinson.
P.S. If you could read this and follow along...kiss and thank a teacher today!
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